Tuesday, August 25, 2015
Tempo Day
Today's workout is Tempo
Tempo workout will really help your endurance but your are still working with speed. Run 16x100m at 75% of your max 100m speed and a light jogging recovery of equal distance. This gives you a good volume of work. If you need to do 2x8x100m and allow 2:30 minutes to recover in between the 2 sets of 8.
In Speed,
Gino
Tempo workout will really help your endurance but your are still working with speed. Run 16x100m at 75% of your max 100m speed and a light jogging recovery of equal distance. This gives you a good volume of work. If you need to do 2x8x100m and allow 2:30 minutes to recover in between the 2 sets of 8.
In Speed,
Gino
Monday, August 24, 2015
Accelerations
After having Sunday off and you are rested. Today is a good day for some speed work.
Accelerations is the Speed Workout for Today.
Do a ladder workout of short sprints and run them very fast.
2x2 sets of 20m, 30m, and 40m sprinters from a standing or 3pt start. Walking recovery of equal distance then 3 minutes recovery after the second set. That will allow you to rest up the ATP system.
In Speed,
Gino
Accelerations is the Speed Workout for Today.
Do a ladder workout of short sprints and run them very fast.
2x2 sets of 20m, 30m, and 40m sprinters from a standing or 3pt start. Walking recovery of equal distance then 3 minutes recovery after the second set. That will allow you to rest up the ATP system.
In Speed,
Gino
Saturday, August 22, 2015
Distance
Today's Workout
Road work today. Get in a nice easy pace distance run of 2- 3 miles. Then a good stretch.
Road work today. Get in a nice easy pace distance run of 2- 3 miles. Then a good stretch.
Friday, August 21, 2015
Hill Workout
Hill workout are great for adding strength in your running and it helps with leg drive and running form.
Choose a hill with a slight grade of about 50 meters. Grade should be gradual. About 15% to 20% grade.
Do 2 sets of 4 Hill sprints 8 total. Dowm walk for recovery. Then rest 4 minutes after the first set.
Choose a good hill and get after it!!!
Choose a hill with a slight grade of about 50 meters. Grade should be gradual. About 15% to 20% grade.
Do 2 sets of 4 Hill sprints 8 total. Dowm walk for recovery. Then rest 4 minutes after the first set.
Choose a good hill and get after it!!!
Thursday, August 20, 2015
Speed Endurance
Today's Workout
Today we are going to focus on speed endurance. Speed endurance is sprints that are anywhere between 7 to 21 seconds long. Flying sprints are great for increasing top speed and leg turnover.
The workout :
8x60meter (66 yards) flying sprints. 2-3 minutes recovery in between each one.
Flying sprints means that you want to build up between 10 to 12 yards to full speed before the start the run 60 meters or 66 yards at max speed. Do not jog it for 10 to 12 yards then pick it up you must use the distance to build up then maintain your max speed for the distance.
Have a great day!
Today we are going to focus on speed endurance. Speed endurance is sprints that are anywhere between 7 to 21 seconds long. Flying sprints are great for increasing top speed and leg turnover.
The workout :
8x60meter (66 yards) flying sprints. 2-3 minutes recovery in between each one.
Flying sprints means that you want to build up between 10 to 12 yards to full speed before the start the run 60 meters or 66 yards at max speed. Do not jog it for 10 to 12 yards then pick it up you must use the distance to build up then maintain your max speed for the distance.
Have a great day!
Tuesday, August 18, 2015
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